Workout of the Day
SKILL
Rope Climbs
Notes
Your coach will take you through a short progression to work on the footwork and foundations of this skill. Beginner athletes can expect to get an understanding of mechanics needed and elements to work on. More experienced athletes should come ready to learn how to make their existing skills more efficient!
METCON
EMOM x 20 MIN
A. 1-3 Rope Climbs (15′)
B. 12/9 Cal Row
C. 6 Sandbag Ground to Shoulder
D. 10/8 Cal Bike
Notes
The intent for today is sustainable, quality effort for the full 20 minutes. Choose your paces and scale your rep counts accordingly. Do not work for more than 40 sec per “station,” so you have time to recover and transition.
Choose a challenging sandbag weight that you can do 6 reps in a row with as quick singles. Alternate shoulders each rep.
We have 4 ropes available for use, so in full classes, you may need to trade off reps with a buddy!
Rope Climb Scaling:
A. 1-3 Partial Height Climbs
B. 3-5 Rig Pull-Up with Rope Footwork
C. 1-3 Supine-to-Stand-to-Supine Climbs
CrossFit Group Class Programming Template (WK3/8)
Coach Whit demoing a rope climb footwork drill we’ll use in class today. This is a great way to learn proper leg wrapping without being as limited by holding onto the rope.
Rope Climb 101
Here is another video of our rope climb technique. We strongly recommend you wear pants and/or long socks today. Burning your lower leg on the rope is a common experience during the learning progression of this movement.